If you do not exercise regularly, once you have a more vigorous exercise, it is easy to have muscle soreness, and this is generally the reason why people can hardly adhere to exercise. In order to let their exercise last for a long time, everyone should learn how to Reduces the soreness of muscles produced after exercise.
Physical health is a necessary condition for our happy life, and exercise is an important way to maintain health. Therefore, more and more people are now paying attention to exercise, and the muscle soreness after exercise has caused many people to finally give up exercise. How to alleviate this symptom?
The various forms of exercise in the human body are mainly done by the contraction of the muscles. Muscle contraction requires energy, which is primarily provided by the breakdown of carbohydrates in muscle tissue.
In the case of sufficient oxygen, when the human body is at rest, the carbohydrates in the muscle are directly decomposed into carbon dioxide and water, releasing a large amount of energy.
However, when the human body is strenuously active, the skeletal muscle urgently needs a lot of energy. Although the breathing movement and blood circulation are greatly enhanced at this time, the oxygen demand of the muscle tissue can still not be satisfied, and the muscle is temporarily deprived of oxygen. As a result, the saccharide decomposes out of lactic acid and releases less energy.
Lactic acid accumulates in the muscles, which stimulates the nerve endings in the muscle mass to produce a sore feeling; the accumulation of lactic acid increases the osmotic pressure in the muscles, causing more moisture in the muscle tissue to cause local swelling.
People who exercise regularly, when exercising, muscles can get more oxygen, less lactic acid is broken down by sugar substances, and muscles will not have obvious pain.
Most of the muscle soreness is relieved by stretching and stretching the muscles. This may be due to the fact that when the muscles are stretched, the muscles of the Golgi's organs are stimulated to cause inhibitory impulses. From the central point of view, pulling the muscle can change the excitability of the corresponding center, and through the effect of negative stretch reflex to block the paralysis caused by hyperexcitability of the muscle spindle, and improve the local tissue ischemia caused by sputum, thereby improving The blood flow of the muscles promotes the recovery of the damaged tissue. It can also be seen from the electromyogram that the muscles that are sore can gradually reduce their discharge and exhibit an electrical rest state, indicating that static stretch can improve the excitability of sore muscles. Immediately after exercise, the method of stretching the muscles before the muscles produce soreness is more effective in relieving muscle soreness.
How to prevent it?
1. Relax after exercise. After exercise, you can rest on the sponge pad or rattan pad for a while. When lying down, the foot should be placed slightly above the head or flat with the height of the head. Don't lie on the ground with water vapor. After a short break, you can stand upside down or stand upside down on the wall for 3-10 seconds. It can be done several times, which is good for blood flow to the lower limbs. Then shake your limbs, shake first, tap the thigh or upper arm, and then shake the calf or forearm.
2, massage after exercise is an important means of eliminating fatigue. The main methods of massage are shaking, acupoints, kneading, beating, pushing and so on. The first is to shake the limbs, mainly to relax the elbow, knee joints and muscles of the limbs; the upper limbs are often used to point points, such as eccentricity, Quchi, Hand Wuli, Arm and Moon, etc., to relieve the pain and swelling of the arms and elbows. , as well as various symptoms of discomfort caused by exercise such as shoulder and arm pain and neck restraint. Commonly used points on the lower extremities are Chengfu, Xiaoyang, Chengshan, Kunlun, Zusanli and other points, which can relieve lumbosacral and hip pain, leg and foot pain, waist and leg pain, strong, low back pain, knee pain, etc. symptom. When kneading and beating, first push the big muscles, then push the small muscles, push the side and push the other side. If it is a mutual push. The back of the Yu point is located 1.5 inches away from the spine, and the relaxation is more than 1.5 inches at the spine and the shoulders of the shoulders, the shoulders, and the shoulders. It can relieve back pain and neck stiffness. . Several techniques combine to achieve good relaxation and quick recovery. It also has a health effect on the internal organs of the human body.
3, exercise arrangements should be reasonable. After a period of exercise, the amount of exercise that was originally caused by muscle soreness was less frequent. And the performance is specific. For example, downhill exercise can reduce the muscle soreness caused by downhill exercise after a period of exercise.
4, local warming and rubbing drugs. Washing with warm water after exercise can reduce muscle soreness. Local application of oil, paste or rubbing agent can also reduce pain.
5, stretching muscles can reduce pain. Stretching muscles can speed up muscle relaxation and antagonize muscle relief, helping to restore muscle tension. This muscle stretching exercise also lays the foundation for preventing strain injuries during exercise.
6. Prepare activities and organize activities during exercise. Preparing for the activity to be adequate and organizing the exercise properly helps prevent or alleviate muscle soreness.
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